Semi-Vegetarian Diet Plan

People choose to eliminate meat from their diet for a variety of reasons---from health or religion to ethics and the environment. According to the Vegetarian Resource Group, 3 percent of Americans are vegetarians.

Definition

In general, a vegetarian is someone who does not consume meat, including chicken and fish, while a vegan diet eliminates meat, dairy and eggs. A semi-vegetarian diet tends to eliminate red meat and limit the amount of chicken or fish. Often, the meat becomes more like a side dish while vegetables, beans and grains make up the main course.

Balanced Diet

Without thoughtful planning, this type of diet may contain too many calories and too few nutrients. It is important for semi-vegetarians to balance their diet with foods rich in vitamins B12 and D, calcium, iron, protein and zinc. The American Heart Association recommends that vegetarians limit their intake of fats and sugars, choose whole grains instead of refined grains, include a variety of fruits and vegetables, consume low-fat dairy products and limit consumption of eggs, which are high in cholesterol.

Essential Nutrients

People who chose vegetarianism will find vitamins B12 and D in cereals and soy products, such as milk and veggie burgers. Aside from dairy products, calcium can be found in legumes, nuts, tofu and broccoli. Foods such as dark leafy vegetables and tofu are rich in iron. Protein can be found in eggs, dairy, soy, beans and grains.

Fun Facts

There are varieties of vegetarian subsets. A typical vegetarian, one who eats dairy and eggs but no meat, is referred to as a lacto-ovo vegetarian. A lacto vegetarian eats dairy but not eggs, while an ovo vegetarian eats eggs but not dairy. A pesci-vegetarian consumes fish but not poultry. Moreover, a strict vegan will not consume any animal products, including honey and gelatin.